How to Reduce Muscle Soreness | Dr. Andy Galpin & Dr. Andrew Huberman

[@HubermanLabClips]

This clip is pulled from the "Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals" episode of Huberman Lab. The full episode can be found on KZbin here: kzbin.info/www/bejne/oKanamyVqLWKfbcsi=u03NJbe9H8Ybvgzu

[@blackout1111]

Light periodic exercises for 20-30 min as a cool down combats soreness the most for me. I watched the Tour De France riders post race stationary biking after the race and realized this idea. The fact they are doing things to optimally perform many days in a row makes it a good example to look at.

[@Cryptum404]

You’re not working hard enough then. Probably very light weight

[@vassilpapadak]

Here are the key points from the video on how to alleviate acute muscle soreness: * Pressure manipulation (compression boots or massage) * Cold water immersion (moderately cold water for 15 minutes or sub-40 degree water for 5 minutes) * Contrast therapy (alternating between cold and hot temperatures) * Heat therapy (hot baths can help with stiffness and recovery) * Dr. Susanna Soberg studies suggest 57 minutes of uncomfortable but safe heat (sauna) and 11 minutes of cold exposure per week

[@TequilaStandifer8888]

Thank u

[@souravgt2583]

thanks

[@kikianion1]

Nowhere do you find such these precious expert science on health, always love Dr Huberman sound

[@Liface]

Citrulline malate was not mentioned, but has been extremely effective for me. I've used 100+ supplements and this is the ONLY one I've actually felt a real effect from.

[@steved4748]

Same but I’ve had unpredictability low and high blood pressure from using it. I think most people tend to get low blood pressure but I could see the dilation of the blood vessels combined with caffeine to cause it to go high. Definitely an effective amino acid but one I would use cautiously at first and recommend spreading the doses instead of the one dose for preworkout.

[@jeetkunedoseries521]

I start with warm then hot to where I enjoy the hot to relax... then RIGHT to cold for 1-3 minutes... and I'm referring to shower... I've done two ice bath plunges and they were EXHILARATING 😊

[@markothwriter]

When I was at JSOC, we had the air bags that you put around your legs and pressurized to hug your legs hard. It was great. Wish I could afford them for my house.

[@fernandodiagosalas]

My parents are both sick, my dad has a rare leukemia and my mom has myasthenia, a chronic autoimmune disease. I was wondering what supplements could help them with energy, mental clarity, memory loss, dementia and overall well being as an older person. And also how could I get my parents tested, and for what, to see what deficiencies they have and what could they take for an overall improvement or a slower deterioration. It's sad to see them deteriorate so fast. Any info could help, thank you!

[@JPzizou]

Vitamin d zinc omega 3

[@raheem2845]

Re search Mineral and vitamins, start with fundamental nutrients

[@Wuerthi1888]

Maybe see a doc rather and asking strangers on the internet?

[@JPzizou]

@Wuerthi1888 no harm in asking. People who have been through that can offer advice doctors can't

[@raheem2845]

@@JPzizou 100% , I learnt alot from people who had chronic illness and could share what worked for them,

[@gotama570]

Cold helps to relax the musle hot helps whit better circulation of the blood. So what to use when its on you to decide

[@thegoddeessofevil]

I go to the sauna after lifting that helps prevent extreme soreness for me

[@nassimessayli8845]

Does anyone inflammation and muscle soreness lead to temporary weight gain?

[@nicolasrodriguez5054]

Perhaps with liquid absorption? But I doubt it, the microtears are way to tiny, the only feasible way I can think of to get weight gain would be to actually tear most if not all muscles in the body significantly, and of course drink at least 50% more of water per day, that being around 3-4 liters if not more (greatly depends individually person to person). And if you feel like you're absorbing way too much liquid, just have a couple cups of coffee, the caffeine acts as a natural diuretic.

[@rnbwd7741]

I can guarantee that less than 3 minutes a day in 40-55 degree water is enough time to have profound effects in your body. It prevented me from gaining muscle for 3 months, and also had very noticeable anti inflammatory effects. It completely reduced muscle soreness but also prevented me from gaining strength. When it comes to cold water science, in order to show a clinical effect, you need extreme temperature, but that doesn't mean that there's no effect at higher temperatures and shorter time interval. I promise there are still effects at sub 50 degrees for less than 3 minutes. I was doing this 10 times a week immediately post exercise. I loved how short intervals made me feel, but not how long intervals made me feel. This was inbetween sauna, so maybe long intervals aren't ideal when you're coming directly from the sauna. But when I stopped doing cold baths, I immediately gained 10 lbs of muscle in one week, and almost doubled the weight I lift. So there's an n=1 here saying that 3 min of ice completely stopped my muscle growth, but I felt amazing.

[@atevohFC]

Were you taking cold baths after working out? I have seen before that cold baths post workout inhibit hypertrophy to a certain degree. I take cold showers in the morning well before my workout and am curious the evidence behind whether or not that has the same effect as taking them post workout.

[@cg1248]

10 pounds of muscle and doubled weight lifted in one week 😂🤣

[@s9mp9e]

@@atevohFC Here are two videos where Dr. Huberman presents his thoughts on cold baths/immersion following a workout. In short, it's a bad idea 4-6hrs following a workout because it effectively reduces inflammation but in turn stunts strength/hypertrophy/endurance/whatever the training was targeting. 1) @4:26 Video Title: _NEUROSCIENTIST: The Perfect Training Split | Andrew Huberman_ Video Channel: Pure Plate 2) Video Title: _AVOID THIS After Workout | Andrew Huberman_ Video Channel: neurohacks

[@paicko7]

Yeah ok

[@rnbwd7741]

@@atevohFC yes immediately post work out, within 10 min of finishing. I personally don’t care that much about my physique, but when I stopped doing cold baths I was able to double my weight within a week.

[@michele80994]

I’d like to know what’s the line between uncomfortable and unsafe. How can I recognise the difference and how can I spot the area in which I have the maximum benefit but the minimum risk?

[@michaelallen6084]

If you die , then you’ve gone too far .

[@zahrakarimi7818]

Thank you 🙏🏻

[@thetruthsetsyoufree1492]

@@VOIDSTRANGER2099Thank you 🙏🏻

[@Stuti-u3s]

Sir, Please have a video on weight gain.

[@larrman5409]

Are you talking about gaining muscle mass, or losing fat ?

[@summersunriseyoga]

1:34 "There are no free passes in physiology" yes, the physical body doesn't yield so easily!

[@marley720]

This is very helpfull after training calves to hard I quite literally can't walk 😅

[@privateinvestigator8607]

I’ve never heard soreness referred to as being “cute” before. lol 😂

[@WorldlyMusi]

I think he said “acute”?

[@jayjoseph-r5t]

Are you 13 my guy ?

[@bigbodyweightspa2919]

Placebo or nocebo???

[@macc1370]

Just saw this after 3hrs of lifting 🙏🙏

[@xjumpmaster82]

​@@zeref4559because people spend a lot of time on their phone at the gym lol

[@Dopamine-87]

​@@zeref4559theres no way he lifted for 3 hours unless he's on gear. Keep a healthy heart and stay off the gear kids

[@FahradPraktikant6969]

if you don’t go super heavy and train every single muscle then 3hrs is not even that long considering you take at least 3 min pauses after each set

[@carlograziano722]

Who can afford all that ice?

[@matversion2]

Fill up empty apple juice containers with water and throw them in the freezer. Reusable ice.

[@noodleboi6711]

I take a shower usually, then I can feel it out temp/time wise

[@CroAce13]

Up your water intake to fight soreness

[@nicolasrodriguez5054]

good tip, thanks

[@phuongkimmai3294]

💝🌸

[@earlocampo]

Worst thing about this video Mr. Huberman the fact you continued to use Fahrenheit over Celsius.

[@Tyra_San]

This is the land of the free, home of the brave, buddy

[@earlocampo]

@@Tyra_San it’s a scientific video buddy.

[@Tyra_San]

@@earlocampo it's called a joke buddy. woosh

[@earlocampo]

@@Tyra_San jokes are meant to be funny. Yours isn’t. Should try a different approach to your jokes.

[@Quizler123]

@@earlocampoI thought it was funny, someone’s just looking for arguments🫣😂